Iron Progression vs. Spreadsheets
Keep the logic.
Bring it into the session.
Spreadsheets give you flexible program design and control over your formulas. Iron Progression brings logging, history, timers, and progression into a purpose-built training flow.
Android available now. Get notified when iOS launches.
Bench Press
Progression engine
Next step
You hit 5 reps at 1 RIR. Chase the top of the range before adding load.
Flexibility comes with setup.
Lifters use spreadsheets for a reason: you can model custom progression schemes, track volume across mesocycles, and see everything at once. For planning, they’re great.
In the gym, the experience depends on how you have built the sheet. Iron Progression includes common in-session tools without requiring you to maintain their formulas or switch between apps. With a spreadsheet, those are decisions to set up yourself:
- Arrange the sheet for one-handed logging
- Maintain formulas and protect calculated cells
- Use a separate rest timer
- Build or update your own PR formulas
- Write and maintain progression rules
- Keep exercise history easy to find
The session workflow, side by side.
| Capability | Spreadsheet | Iron Progression |
|---|---|---|
| In-session use | Depends on sheet layout | Designed for it |
| Rest timer | Separate timer or a configured integration | Built into the workout flow |
| Strength records | Manual review or custom formulas | Automatic eligible 1RM and estimated 1RM records |
| Progression logic | Your formulas or a chosen template | Configurable, exercise-specific progression models |
| Exercise history | Your layout, filters, or lookup formulas | Exercise history in the app |
| Mobile experience | Depends on app and sheet | Mobile-first |
Scroll horizontally to compare both apps.
Spreadsheet capabilities depend on the application, template, formulas, and integrations you use. This compares setup responsibilities, not an upper limit on what a sheet can do. Iron Progression is available on Android; iOS is coming soon.
When a spreadsheet is still the right tool.
Keep the sheet if you need unrestricted formulas, a coach's exact format, or custom analysis across training blocks. A purpose-built app trades some of that flexibility for a consistent session workflow.
To try Iron Progression, enter one training day in the program builder and check whether its settings represent your plan. There is no general spreadsheet or CSV importer, and no promise that arbitrary formulas will translate into app rules.
You can keep a spreadsheet for planning while evaluating the app for daily logging. Preserve the original file and use JSON backups for the records you create in Iron Progression.
Your next session starts here
Want the session tools built in?
Available on Android. iOS coming soon.
On iPhone? Get notified when iOS arrives.